How to quickly form the pectorals and abs in boys

If you have dumbbells, it's better, you can lift 20 flat lifts every night, do 3 sets of push-ups and sit-ups can be done alternately, so that you can break through your physical limits, only by breaking through your body's limits can you exercise muscles, so that muscles will be a combination of speed and strength, not muscles that can only be seen but not used, According to the above practice, the body can be basically formed in 3 months, and if there are muscles, I am now The easiest way to judge whether the exercise intensity is enough, It depends on whether you have reached a state of tiredness or wheezing, and your breathing should be rapid and not too comfortable, so it is called exercise. One way to do this is to follow the current "three-three-three" exercise, which is three times a week, 30 minutes each time, and a heartbeat of 130 beats. However, some coaches believe that this judgment is only for reference, because the heartbeat of the elderly may not be reached, and the intensity setting should still vary from person to person.

You can try my advice and adjust it if you feel like you're training too much.

If you can, you can go to the gym to practice bench press, which is a faster way to grow your pectoral muscles. If you can't go, you can put two stacks of books on the floor at home, preferably wider than your shoulders. Do push-ups with both hands on the book, do them in groups, set the number according to your ability, do 4-5 groups, each group is 3 minutes apart, and try to press the body to the lowest each time.

Practicing sit-ups is the main way to train your abs!

Half an hour a day non-stop jogging, 50 push-ups, 100 sit-ups, that's what I do every day.

Abs: 2 sets of two ends, 4 sets of supine leg presses, and 2 sets of crunches.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds. Practice about 4 times a week.

If you have a small belly, you also need to jog for about 40 minutes to lose fat. About 3 to 5 times a week.

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can do loads of 8 to 12RM, with each set doing around 8 to 12.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes.

Chest: dumbbell bench press, dumbbell bird, push-ups (4 sets each, do about 20 push-ups).

It is recommended to practice in the evening.

Jogging for 30 minutes or skipping rope 500-1000 (scientifically proven that 20 minutes of aerobic exercise can effectively mobilize body fat energy, but depending on each person's physique, some people need 30 minutes or even 40 minutes) Rest for 5 minutes after running.

Take a 5-minute break after doing it.

Start doing it. Curls 5 sets of 20 with a 1-minute break between sets.

Rest for 5 minutes after all is done.

I won't be on the link here, and it's great to eat links.

Rest for 5 minutes after doing it.

Do abs ripper x

It's a** Recently, I have been eating the link and I can**see it** I can** method to open the potato Search for a torn abs x Open this**Lower right corner There is a** installed ** device can** don't know how to ask Oh )

Then rest for 15 minutes to replenish some salt water and take a shower.

The landlord can try the lower ab ripper X first

If you can't do it completely.

Then practice ab ripper x for a month first

Then do this as above.

There is also how to quickly exercise the pectoral muscles at home, if there is equipment, say the name of the abdominal muscles are not only a must for competitive bodybuilding, but also a must for physical fitness. Because it can.

Exercising the abdominal muscles is also to increase the fast-twitch fibers in the abdomen, which requires high-intensity, low-repetition movements. When exercising your abs, you don't need to increase the intensity by carrying weights, just change the difficulty of the movements. And it is inconvenient to exercise abdominal muscles with weights.

The key to building abs is the intensity of the movements, not the more reps the better. For example, you can do 200 sit-ups at a time, but it is not as good as only 10 sit-ups. Because being able to do more than 200 is to train endurance, it is not obvious to the thickening of muscle fibers.

Four movements to work your abs: sit-ups, leg presses, two-head lifts, and hanging leg raises (increasing in intensity). If you can do more than 30 sit-ups, then do a leg press; If you can do more than 15 supine leg presses, you can do two ends; If you can do more than 15 from both ends, you can do a hanging leg raise.

Practice three times a week, practice 3 sets of one movement each time, and do about 10 in each group. In addition, if the body fat percentage is higher than 10%, the fat will cover the trained abdominal muscles. Sumo wrestling has no muscles and that's why.

If you have a small belly, you also need to jog for about 40 minutes to lose fat. About 3 to 5 times a week. If you can't run for 40 minutes at a time, you can walk briskly for a while in between.

Push-ups are mainly used to exercise the pectoralis major and triceps brachii of the arms, and the following are the methods and quantities of push-ups to exercise muscles:

Number of push-up exercises: Do 10 to 15 in each set, do 3 to 8 sets with a 1-minute rest between sets.

Five push-ups with different levels of difficulty: incline push-ups, standard push-ups, focused push-ups, lever push-ups, one-handed push-ups (in increasing intensity).

Easier than standard push-ups is the incline push-up. You can do it by putting your hand on the wall, the edge of the bed, etc., which is easier than the horizontal level. If you can do about 15 inclined push-ups, do standard push-ups, other types of push-ups, and so on.

Harder push-ups: Heavy-duty push-ups, lever push-ups, etc. Focused push-ups are when one hand rests on a high object such as a basketball and the other hand does push-ups normally.

Lever push-ups are done with one hand on the side and the other hand is done normally. The final form is a one-handed push-up.

If the goal is to build muscle, the above workout plan does not require daily exercise, but only once in more than 48 hours. Muscle gain requires long-term persistence, and it is not possible to train a good figure in one day.

Push-ups The distance between the arms is the same as the width of the shoulders or slightly wider than the shoulders Points: The arms are stretched out to the ground, the fingers are forward, and the distance between the arms is low The abdominal muscles are likely to come out. How to build abs fast 1Be sure to spend a few before exercising.

This depends on the individual's physical condition, as long as the training is scientific and the nutrition is sufficient, the general routine is three months.

Of course, you have to practice dumbbells, pectoral muscles: dumbbell bench press. Dumbbell Flying Bird Side Raise Abs: Sit-ups (there are many tutorials on the Internet, search for yourself).

1.Nourishment. Eat protein-rich foods. For example, soybean milk .

2。The increase in pectoral muscles does not have to be too strenuous weight-bearing exercises. As long as the general weight is loaded, it is fine. For example, pull-ups and push-ups are not necessary. (Those will only add strength, less muscle.) And it's very tiring, and it will be very sore to do a lot of cheerleading, and it will take a few days to recover. ）

Method 1: At the end of class, you can stand on the fence and do push-ups, with your legs together and your legs at a certain distance from the fence.

Method 2: Do push-ups at home with your hands on the edge of the table or bed.

Method 3: Stand and hold a brick-heavy object in each hand to expand your chest.

About 10 minutes in the morning, afternoon and evening, it is better to practice until your chest muscles are warm and swollen.

Remember: the resistance is less important, adjust it yourself.